Mediterranean Diet Whole Wheat Bread Sandwich

Elevate your lunch game with this delightful Mediterranean Diet Whole Wheat Bread Sandwich, a perfect blend of wholesome ingredients and bold, fresh flavors. Packed between two slices of hearty whole wheat bread, this sandwich features a creamy hummus spread that pairs beautifully with crisp cucumber, juicy tomato, and tangy Kalamata olives. Baby spinach, savory red onion, and optional crumbled feta cheese add layers of texture and taste, while a drizzle of extra virgin olive oil and a dusting of dried oregano tie it all together with Mediterranean flair. Ready in just 10 minutes, this nutritious, vegetarian (and easily vegan) sandwich is a quick and satisfying option for a healthy, flavorful meal. Perfect for lunchboxes, picnics, or busy weekdays, this recipe combines simplicity with the heart-healthy principles of the Mediterranean diet.

Nutriscore Rating: 65/100

Prep Time:10 mins

Cook Time:0 mins

Total Time:10 mins

Servings: 1

Ingredients

• 2 slices Whole wheat bread
• 2 tablespoons Hummus
• 0.25 cup Cucumber
• 0.25 cup Tomato
• 4 pieces Kalamata olives
• 2 slices Red onion
• 0.5 cup Baby spinach leaves
• 2 tablespoons Feta cheese (optional, omit for vegan)
• 1 teaspoon Extra virgin olive oil
• 0.25 teaspoon Dried oregano
• 1 pinch Salt
• 1 pinch Black pepper

Directions

Step 1

1. Lay the two slices of whole wheat bread on a clean surface or cutting board.

Step 2

2. Spread 1 tablespoon of hummus evenly on each slice of bread as the base layer.

Step 3

3. Wash and thinly slice the cucumber and tomato. Arrange them evenly on one slice of bread.

Step 4

4. Pit and slice the Kalamata olives, then layer them on top of the cucumber and tomato.

Step 5

5. Add the red onion slices and a handful of baby spinach leaves on top of the olives.

Step 6

6. If using, sprinkle the crumbled feta cheese over the spinach leaves.

Step 7

7. Drizzle the sandwich fillings with extra virgin olive oil and sprinkle with oregano, a pinch of salt, and a pinch of black pepper.

Step 8

8. Close the sandwich by placing the second slice of bread on top, hummus side down.

Step 9

9. Cut the sandwich in half diagonally if desired. Serve immediately and enjoy your Mediterranean Diet Whole Wheat Bread Sandwich!

Nutrition Facts

Serving size	(255.4g)

Amount per serving	% Daily Value*
Calories	512.1

Total Fat 32.7g	0%
Saturated Fat 8.2g	0%
Polyunsaturated Fat 3.3g
Cholesterol 26.8mg	0%
Sodium 1463.8mg	0%
Total Carbohydrate 41.3g	0%
Dietary Fiber 7.9g	0%
Total Sugars 8.1g
Protein 15.3g	0%

Vitamin D 0IU	0%
Calcium 311.1mg	0%
Iron 3.9mg	0%
Potassium 472.0mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 56.5%

Protein: 11.8%

Carbs: 31.7%